Welcome to Yoga Nidra.
Please lie down on your back with your arms resting next to the body,
Palms facing upwards.
Tuck the shoulders under and allow the feet to comfortably fall outwards.
Relax the forehand and allow the eyes to roll back.
Soften the tongue and jaw.
Please take a moment to set your sankalpa for resolve.
This is a short precise statement about something you would like to achieve.
Word your sankalpa positively and in the present tense.
For example,
I am content or compassion is my true nature.
Please take this time now to set your sankalpa.
Please listen to the sounds beyond the room.
Without analyzing or changing.
Appreciate how far in space your sense and consciousness can be.
Then bring your attention into the room and hear the sounds in the room.
Then open your ears to the sounds within you.
Your heartbeat,
Your breath.
Then open to all of the sounds,
Both those physically far away and those within your body.
Don't try to change or analyze them.
Just be aware of them all residing within your consciousness.
Appreciate that your consciousness is as spacious as the world around you and within you.
Rest in this space of consciousness.
Bring your awareness to your right hand thumb.
First finger,
Second,
Third,
Four.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side waist,
Hip,
Buttock,
Thigh,
Knee,
Calf,
Shin,
Ankle,
Top of the foot,
Sole of the foot,
Right big toe,
Second,
Third,
Fourth,
Fifth,
Left hand thumb,
First finger,
Second,
Third,
Four.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side waist,
Hip,
Buttock,
Thigh,
Knee,
Calf,
Ankle,
Top of the foot,
Sole of the foot,
Left big toe,
Second,
Third,
Fourth,
Fifth,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Top lip,
Bottom lip,
The whole right arm,
The whole left arm,
Both arms together,
The whole right leg,
The whole left leg,
Both legs together,
The whole body,
The whole body,
The whole body.
Now feel the body heavy,
So heavy the body is sinking into the floor,
Heavy,
Heaviness,
Heavy.
Now a feeling of lightness,
The body is so light it's lifting,
Floating,
The body is light,
Lightness,
Light.
Feel the in-breath and the out-breath,
Navel rising on the inhalation and falling on the exhalation.
Now mentally counting the breath backwards from 10 to 1.
Inhale 10,
Navel rises,
Exhaling 9,
Navel falls.
Inhaling 8,
Navel rises and continue down to 1.
Bring your awareness now to the heart center.
Feel the chest expand on the inhalation,
Falls on the exhalation.
Now count your breath backwards from 10 to 1.
Inhaling 10,
Chest expands,
Exhale 9,
The chest lowers.
Bring your awareness to the breath touching the nostrils,
Counting back from 10 to 1 with the breath.
Visualize a burning candle in a dark room.
Burning candle,
Burning candle,
Burning candle.
Moon in the starry sky,
Moon in the starry sky,
Moon in the starry sky.
Sunrise over the beach,
Sunrise over the beach,
Sunrise over the beach.
Cat sleeping,
Cat sleeping,
Cat sleeping.
White horses galloping,
White horses galloping,
White horses galloping.
Burning candle,
Burning candle,
Burning candle.
Feel the in-breath and the out-breath.
The ebb and flow of the breath as it moves through you.
As you exhale imagine a wave passing downward through the body from the head to the tips of the toes,
Carrying away any tension.
As you inhale a fresh wave flowing upward through the body from the toes to the crown of the head,
Bringing a sense of calm to every cell.
Exhale wave flowing downward through the body washing away any fears.
Inhaling fresh upward flowing wave bringing serenity and peace.
Inhale peace.
Exhale release.
Inhaling peace.
Exhale release.
Bring your awareness back to your sankalpa.
Repeat it to yourself three times with conviction.
It has already been achieved.
Inhale a little deeper and swallow if the mouth is dry.
Run the tongue over the teeth.
Bring the tip of the thumb to lightly touch the tip of the pointer finger.
Begin to make small circles with the thumb around the tip of the pointer finger.
Feel the light touch skin on skin.
Then moving the thumb to the middle finger.
Continue the circles.
Moving to the ring finger and the little finger.
Thank you for practicing.
Namaste.
